On today’s episode of Live Lean TV, I’m showing you how to calculate your ideal body weight and body fat percentage, as well as your BMI and lean body mass.
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Timestamps:
00:00 Introduction
00:45 How To Calculate BMI
01:34 How To Calculate Body Fat Percentage
02:22 How To Calculate Lean Body Mass
02:30 Ideal Body Fat Percentage For Men And Women
02:58 How To Calculate Your Ideal Body Weight

Setting goals by first calculating your ideal body weight is an excellent place to start.

There are a few simple ways to do this, but some are more effective than others.

How To Calculate Your Body Mass Index (BMI)
BMI = (your weight in pounds * 703) / (height in inches * height in inches)

My BMI would be calculated as follows:
BMI = (175 pounds * 703) / (71 inches * 71 inches) = 24.4 BMI

According to this BMI calculation, I would be considered just inside the high end of an ideal body weight.

This is the main problem with the BMI calculation. If you have a lean and muscular build like I do, BMI calculations are not the best indicator of your ideal body weight.

In my opinion, calculating your body fat percentage is a better calculation for your ideal body weight.

How To Calculate Your Body Fat Percentage
There are several ways to measure your body fat percentage:
– Body Composition Weight Scale
– Body Fat Skin Fold Calipers
– Hand Held Body Fat Analyzer

What Is Your Body Fat Percentage?
Body Fat Percentage = Total Body Fat Weight / Total Body Weight

My body fat percentage would be calculated as:
Body Fat % = 14 pounds of body fat / 175 pounds total body weight = 8% body fat

How To Calculate Your Lean Body Mass
Lean body mass is fat free mass comprised of muscle, bones, and bodily fluids. My lean body mass would be calculated as:

Lean Body Mass = 175 pounds total body weight – 14 pounds of body fat = 161 pounds of lean body mass

According to the American Council on Exercise, here are the classifications for body fat percentage:

Essential Fat:
Men: 2-5%
Women: 10-13%

Athlete Body Fat Percentage Levels:
Men: 6-13%
Women: 14-20%

Fitness Body Fat Percentage Levels:
Men: 14-17%
Women: 21-24%

Average Body Fat Percentage Levels:
Men: 18-24%
Women: 25-31%

Obese Body Fat Percentage Levels:
Men: 25+%
Women: 32+%

How To Calculate Your Ideal Body Weight And Body Fat Percentage
To show you how to calculate your ideal body weight, I’ll share a real world example of John. John wants to be in the “Athletes” range with a body fat percentage goal of 10% body fat, within one year.

John’s current stats:
– 5″11″
– 230 pounds
– 30% body fat percentage

Weight From Body Fat:
230 pounds of total body weight x 30% body fat = 69 pounds of body fat

Weight From Lean Body Mass:
230 pounds of total body weight – 69 pounds of body fat = 161 pounds of lean body mass

John’s Ideal Body Weight Calculation Goal:
161 pounds of lean body mass x 1.10 = a goal weight of 177 pounds

John’s Fat Loss Goal:
230 pounds – 177 pounds = 53 pounds of body fat to lose

For John to hit his 10% body fat goal, he will have to lose approximately 53 pounds of body fat, in 52 weeks.

This is an example of how to calculate your ideal body weight and create a measurable weight loss goal.

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Pregnancy is an exciting time and your dietary choices can have an impact on your well-being and your baby’s growth.

Why a healthy diet matters?

During pregnancy, your body undergoes incredible changes, and the nutrients you consume play a crucial role in your health and your baby’s development. A well-balanced diet can reduce the risk of complications, promote fetal growth, and enhances your overall pregnancy experience. You’ll learn the benefits of a healthy diet and the advantages of nourishing your body and your baby with the right foods. You’ll learn what foods to favour and what foods to avoid for a safe and healthy pregnancy. Find out how to incorporate variety into your daily meals so that your meals are diverse, delicious, and packed with essential nutrients. Learn about smart snacking and choosing satisfying snacks that contribute positively to your nutrition. Understand the essential nutrients that your body needs to thrive and to safeguard against birth defects. If you follow a vegetarian lifestyle, we’ll cover how to ensure you’re getting all the necessary nutrients for a healthy pregnancy. We’ll go through how to have a healthy pregnancy weight gain, and finally we cover the pregnancy diet checklist which is a practical checklist summarizing the key components of a pregnancy-friendly diet.
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Understanding your ideal weight is important to sustain good health and a long life.

The BMI (Body Mass Index) is used by the medical profession to quickly and simply determine a person’s weight in regard to their height.

From a straight forward calculation the BMI factor can be gained and gives a measure which can be used to determine if a person is underweight, of normal weight, overweight or obese.

http://www.diabetes.co.uk/bmi.html

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“Ideal Bodybuilding Measurements And Proportions?”

In this video I discuss the idea of achieving an “ideal” set of bodybuilding measurements, and why striving for set-in-stone body weights, muscle measurements or even body fat percentages is ultimately misguided.

This is because the “ideal measurements” are relative to the individual. For example, a particular bicep measurement (or any muscle measurement) can appear drastically different from person to person depending on their height, limb length, overall body structure etc.

One set of bodybuilding measurements on a 5’5 individual with a stockier frame will appear completely different in terms of overall aesthetics in comparison to someone who is 6’3.

Different body fat percentages can also appear very differently depending on a whole host of factors. 8% body fat may look more like 12% body fat on another person, or 10% body fat may look like 14% body fat.

In the end, if you’re training to build muscle and lose fat to change your appearance, comparing your muscle measurements, body weight and other stats to someone else is usually not a good idea. It always comes down to your individual body structure and your own individual goals, and how you personally look at any given set of stats.

Check out the video above for a more in-depth explanation on this.

P.S. If you found these bodybuilding tips helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below:

http://www.BTBlueprint.com
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I show you how to take weekly body measurements to track progress or even regress. Make sure to also take WEEKLY progress photos of your front, back, and, side.

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TIME STAMPS:
0:00-0:22- Preparing to measure
0:22- Measure yourself with as little clothes as possible
0:45- Weighing yourself 3x for an average
1:04- How to take body measurements with a tape measure
1:13- How to measure waist
1:35- How to measure shoulders
2:00- How to measure biceps cold (flexed v flexed)
2:35- The importance of tracking TRENDS and not actual accuracy
2:45- How to measure legs
3:10- Measuring calves
3:19- Recap of body parts to measure
3:32- How to use a fat pinch caliper (3 point)
3:40- How to measure stomach w/ a caliper
3:50- How measure chest w/ a caliper
3:57- How to measure leg w/ a caliper
4:08- Final calculation and understanding accuracy isn’t as important as tracking trends
4:24- Myron’s real body fat percentage and margins or error

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Is there a unisex chart to see what your optimal weight might be based on your height? How to calculate the ideal BMI.

Subscribe to NutritionFacts.org’s free newsletter to receive our B12 infographic that covers the latest research takeaways and Dr. Greger’s updated recommendations: https://nutritionfacts.org/subscribe/

If you missed the previous videos in this obesity series, see:
• The Best Knee Replacement Alternative for Osteoarthritis Treatment (http://nutritionfacts.org/video/the-best-knee-replacement-alternative-for-osteoarthritis-treatment)
• The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes (http://nutritionfacts.org/video/the-effects-of-obesity-on-back-pain-blood-pressure-cancer-and-diabetes)
• The Effects of Obesity on Dementia, Brain Function, and Fertility (http://nutritionfacts.org/video/the-effects-of-obesity-on-dementia-brain-function-and-fertility)
• The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease (http://nutritionfacts.org/video/the-effects-of-obesity-on-gallstones-acid-reflux-and-cardiovascular-disease)
• The Effects of Obesity on the Immune System and Kidney and Liver Diseases (http://nutritionfacts.org/video/the-effects-of-obesity-on-the-immune-system-and-kidney-and-liver-disease)
• Is the Obesity Paradox Real or a Myth? (http://nutritionfacts.org/video/is-the-obesity-paradox-real-or-myth)

As a reminder, BMI doesn’t take composition of weight into account (fat versus muscle). I dive into this topic in my next video:: What’s the Ideal Waist Size? (http://nutritionfacts.org/video/whats-the-ideal-waist-size).

While we should not understate the health risks that obesity raises—all of which are outlined in my series on the ABCs of obesity—we also recognize the effects that stigma against body size has on one’s health. We will have several videos to be released within the next few months covering issues of body shaming and how it affects not only mental health, but also access to healthcare.

Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/whats-the-ideal-bmi and someone on the NutritionFacts.org team will try to answer it.

Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at https://nutritionfacts.org/video/whats-the-ideal-bmi. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.

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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: https://nutritionfacts.org/translations-info/

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According to a survey from the Be Real Campaign, about 1 in 3 young people report that they are highly concerned about their body image. At a young age, many of us internalize beauty standards from society. These standards can often contribute to having a negative body image, and are made even more prominent by our age of social media. Here are a few signs you struggle with body image.

We also made a video on body dysmorphia and body dysmorphic disorder: https://youtu.be/Y4RriAr2AuU

Disclaimer: The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All content in this video is for general information purposes only, and does not replace a consultation with a doctor or health professional.

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References:

Clemmensen, T. (2015, March 13). Shape Checking and Body Image. Eating Disorder Hope. www.eatingdisorderhope.com/information/body-image/shape-checking-and-body-image

Fardouly, J., Vartanian, L. Appearance comparisons and body image in women’s everyday lives. J Eat Disord 3, O20 (2015). doi.org/10.1186/2050-2974-3-S1-O20

Klinger, D. (2010, August 2). How Body Shame Can Affect Clothing Choices. GoodTherapy. www.goodtherapy.org/blog/how-body-shame-can-affect-clothing-choices

Understanding Body Image Struggles. (n.d.). The Jed Foundation. jedfoundation.org/resource/understanding-body-image-struggles/

Wade, T. D., & Tiggemann, M. (2013). The role of perfectionism in body dissatisfaction. Journal of eating disorders, 1, 2. doi.org/10.1186/2050-2974-1-2

www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary

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Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.

#BMI #bodymassindex #obesity #endocrinology #bmitutorial #bmicalculator #calculatebmi #bmibodymassindex #health #endocrinologist
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As we grow up, our bodies change and you might start to notice differences between yourself and your classmates. These differences are normal but they can sometimes make you self-conscious

Your body image is how you think and feel about your body. Having trouble with your body image is more than just worrying about your weight! It can be anything you don’t like about your body.

The body in the mirror may be a distorted image based on a negative view of yourself. You might start to control what you eat, start over-eating, or be obsessed with working out.

Body image issues can lead to unhealthy relationships with food, your body, and even become life-threatening.

A counselor or therapist can help you get your life back on track by developing a healthy relationship with your body.

Learn more on our website! www.oasisapp.com

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Even if you’re doing full body workouts, this may still be helpful.
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Further Reading/Resources:

https://mightygoods.com/underweight-fashion-models/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742349/

https://www.annualreviews.org/doi/full/10.1146/annurev-vision-082114-035509?casa_token=oH_S_n2WHC0AAAAA:ThTI7Ng3gTnPinZcsetip8Te7x0rOj5CQhbQGHfky_w4WpKkSC2v7iGLibOKi5GOamrzgM27vCtS#_i15

http://go.galegroup.com.myaccess.library.utoronto.ca/ps/i.do?p=AONE&u=utoronto_main&id=GALE|A525787300&v=2.1&it=r&sid=summon

https://www.ncbi.nlm.nih.gov/pubmed/29510103

https://www-cambridge-org.myaccess.library.utoronto.ca/core/journals/the-british-journal-of-psychiatry/article/eating-behaviours-and-attitudes-following-prolonged-exposure-to-television-among-ethnic-fijian-adolescent-girls/44470008998A2B5155CE9C9691243D76

https://www.khanacademy.org/humanities/world-history/world-history-beginnings/origin-humans-early-societies/a/where-did-humans-come-from
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here’s a website where you can calculate your body type !
https://www.calculator.net/body-type-calculator.html

BENEF¡TZZ ─────────
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A quick review over the use of ideal body weight for our patients. It was discovered that some medications metabolized based on a persons ideal body weight vs their actual weight, along with other things like lung sizes for ventilation are based on the calculated ideal body weight of a patient and not their true weight. To ensure safety for them, we need to use their IBW and it helps understanding what that means and how we calculate it.

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